There are many health conditions and diseases that we need to be aware of. And at the root of many illnesses lies the three infamous trio—high blood pressure, high cholesterol, and high blood sugar.
According to the 2019 National Health and Morbidity Survey conducted by the Ministry of Health, 1.7 million adults in Malaysia have all these three highs. This means more Malaysians are suffering from diabetes, obesity, hypertension, cardiovascular diseases, and more.
As we grow older, the more likely we are to get metabolic syndrome and our blood pressure naturally rises. If any of your close family members are experiencing the three highs, you are likely to experience them as well. While age and genetics play a part in causing the three highs, they can easily develop if we’re not careful with our lifestyle, especially with our diet and exercise.
If you’re worried about the three highs and are wondering how to prevent them, here are some ways to prevent them. Follow them closely and you’ll be able to develop lifelong habits that will ensure a healthy body.
1) Stay Active
Being physically active is important for your health. It can help you maintain a healthy weight and lower your blood pressure at the same time. Whether it’s running, weight lifting, swimming, cycling, yoga, or any form of physical activity, you’ll need at least 2 hours and 30 minutes of moderate-intensity exercise every week. You could break this down to 30 minutes a day for 5 days a week.
2) Do Not Smoke
Smoking causes a lot of damage to your body. When nicotine enters your body, the blood vessels will start to tighten, restricting the flow of blood and raising your blood pressure. This increases your risk of heart attack and stroke. Exposure to secondhand smoke will also impact the health of those around you, increasing their risk for cardiovascular diseases as well.
3) Getting Enough Sleep
Don’t skip your zzz’s. Adequate sleep is important for your health—your body starts to heal when you’re resting, including your heart and blood vessels. If you’re suffering from low sleep quality or sleep deprivation, your body will not be able to function normally and could lead to a number of health problems, including weakened immune system, increased risk of heart disease, memory issues, troubles concentrating and focusing, weight gain, and higher blood pressure levels.
4) Limiting Alcohol Intake
Consuming too much alcohol will raise your blood pressure to unhealthy levels. While drinking a lot of it in one sitting will temporarily increase your blood pressure, repeated binging will lead to long-term effects for your health. Some alcohol like beer also contains a lot of calories, so binge drinking will lead to unwanted weight gain.
5) Not So Salty!
When you eat too much salt, your body will try to manage the sodium levels by “keeping” extra water. For some people, this could lead to an increase in blood pressure and the added water puts stress on your heart and blood vessels. According to the American Heart Association, the recommended amount of daily sodium intake should be no more than 1,500 milligrams. However, most people usually exceed this limit. Pay attention to how much sodium you’re consuming by reading the nutrition labels on food.
6) Eating a Balanced Diet
As the saying goes, moderation is the key to a healthy life. Getting the nutritions we need in the right amount is the best way to prevent the three highs. Other than limiting the amount of sodium and sugar you consume, you should consume enough fiber, protein, and potassium. When buying packaged or processed food, check the nutrition label to understand the nutrients you’re consuming.
7) Drink Hydrogen Water
Hydrogen water has strong antioxidant and anti-inflammation effects. With its powerful antioxidant effect, hydrogen water helps fight oxidative stress and reduces the risk of diabetes, inflammation, heart diseases, and high blood pressure. Not only that, hydrogen water can also help those with metabolic syndrome—a cluster of conditions that include high blood sugar, high triglyceride levels, high cholesterol, and excess belly fat. These conditions can be improved by drinking hydrogen water, which reduces the level of plasma glucose, sugars, and triglyceride.
Click here to find out more about hydrogen water and how it can help you prevent the three highs.